© 2019 CrossFit Spartanburg

FEBRUARY 2015

February 1, 2015

02/26/2015

15.1

CFS WOD - FRIDAY 27FEB2014

OPEN WORKOUT 15.1:
9 MINUTE AMRAP (0:00 - 9:00):
15 TOES-2-BAR
10 DEADLIFTS (115#/75#)
5 SNATCHES (115#/75#)

OPEN WORKOUT 15.1A:
6 MINUTE AMRAP (9:00 - 15:00):
1 REP MAX CLEAN & JERK

 

Posted on 02/26/2015 at 10:16 PM | Permalink | Comments (0)

CFS CROSSFIT GAMES OPEN RULES/REGULATIONS

Here are a few rules/regulations to keep things in check over the next 5 weeks:

1. If you aren't signed up for the Open, you still have time!  Do it here (https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games).  Do it now...we'll wait...

2. If you are already signed up, make sure you have selected CrossFit Spartanburg as your affiliate AND team.

3. Complete all 5 workouts!  You have until Monday night at 8PM every week to get your score in.

4. When you enter your score, make sure you select the JUDGE (not counter) that administered your workout (more on that below).

5. REGIONAL LEVEL ATHLETES...make sure you have at least 3 recording devices with sufficient memory to video your workouts.  Ask Marty how much it sucks to have to re-do a workout because a video device failed...

6. A JUDGE (listed below) must be present for you to complete your workout and have a valid score:
Tal, Austin, Joel, Mark F, Maggie, Marty, Jamie M, Curtis, Kat, Emily B, Stacie, Kara, Megan B, Bennett, Elizabeth R, Justin L, Nate, Nicki, Josh V, Asa, Ali, Amanda W and Jared S.
We've got 23 of them...shouldn't be an issue.

7. YOUR OPEN WORKOUT MUST BE COMPLETED DURING NORMAL CLASS HOURS (no exceptions) with a JUDGE present.

8. NO OPEN WORKOUTS WILL BE COMPLETED ON MONDAY...NO EXCEPTIONS...DON'T TEST IT.  You've got 3 days and a total of 13 hours to get it done.  We're not disturbing the regular Monday classes for a workout that should be done during the weekend.  If you are going to be out of town, let Tal know WELL (call him now) in advance.

9. Judge = has passed the online judges course and will verify all score for athletes under their watch for a particular workout.  Counter = no judges course required, but must be able to count and have a solid understanding of ROM...every athlete will have a counter.  Judges may have a group of athletes and will enforce ROM standards like gangsters.

10. Non-CFS athletes who will be performing an Open workout at CFS will be charged a $15 fee per workout.  Please contact Tal (864-345-3589) in advance.

IN HOUSE COMPETITION:
1. Teams have been divided and we will take the Top 3 male scores and Top 3 females scores from each team on each workout to create the team score.  Teams will be scored as teams are always scored in the Open.

2. Athletes are not required to workout during their "team hours".  EXAMPLE:  Tal is on the 5/6AM Team...he can do the workout whenever fits his schedule on Friday (as long as its during the normal class hours...see above) and still have it count towards his assigned team.

3. Some athletes have been marked with a red dot...teams will only be able to use their scores TWICE during the Open.  Captains and Coaches must make a decision as to who's score they are going to use by 8PM Monday night.

GET YOUR MIND RIGHT...ITS GO TIME.

 

Posted on 02/26/2015 at 06:30 PM | Permalink | Comments (0)

LACTOSE INTOLERANT

CFS WOD - THURSDAY 26FEB2015

OLY:
CLEAN & JERK
1 HOVER CLEAN + 1 CLEAN & JERK @ 90%
EVERY 2:30
X5
*HOVER CLEAN = CLEAN STARTS AFTER 3 SECOND PAUSE WITH BAR 1-3" OFF THE GROUND

METCON:
2 ROUNDS OF "CINDY"
5 CLEAN & JERKS (115#/85#)
1 MINUTE REST
X4
*CINDY = 5 PULL UPS + 10 PUSH UPS + 15 AIR SQUATS


 

Posted on 02/26/2015 at 05:51 PM | Permalink | Comments (0)

02/24/2015

BEAT FEET

CFS WOD - WEDNESDAY 25FEB2015

SKILL:
MUSCLE UPS (WEEK 2)
15:00 MUSCLE UP WORK
BEGINNERS:  BANDS/BOX/RING DIPS
ADVANCED:  BAR OR RING MUSCLE UPS
COMPETITION:  ALTERNATING EMOM OF BAR MUSCLE UPS AND RING MUSCLE UPS

METCON: 
21 BOX JUMPS (24"/20")
14 TOES-2-BAR
X3
*10 MINUTE TIME CAP

 

Posted on 02/24/2015 at 08:48 PM | Permalink | Comments (0)

02/23/2015

A KNIGHTS TALE

CFS WOD - TUESDAY 24FEB2015

STRENGTH:
BACK SQUATS
20:00 RUNNING CLOCK
1 X 1 1/4 BACK SQUATS
+
1 BACK SQUATS
@ 50%, 60%, 70% AND 80%
EVERY 1:30
*USE REMAINING TIME TO ESTABLISH NEW 1RM BACK SQUAT

METCON:
7 MINUTE AMRAP:
7 DEADLIFTS (155#/105#)
7 HANDSTAND PUSH UPS
7 WALKING LUNGE STEPS (7 EACH LEG...14 TOTAL)

 

Posted on 02/23/2015 at 10:04 PM | Permalink | Comments (0)

02/22/2015

END OF THE DAY

CFS WOD - MONDAY 23FEB2015

OLY:
SNATCH
20:00 RUNNING CLOCK
1 SNATCH DEADLIFT + 1 SNATCH PULL + 1 SNATCH + 1 OVERHEAD SQUAT
@ 50%, 60%, 70% AND 80%
EVERY 2 MINUTES
*USE THE REMAINING TIME TO ESTABLISH NEW 1RM SNATCH

METCON:
20 BURPEES
40 KETTLEBELL SWINGS (55#/35#)
60 WALL BALLS (20#/14#)
80 DOUBLE UNDERS
*10 MINUTE TIME CAP

 

Posted on 02/22/2015 at 06:43 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

ALL CLASSES WILL GO AS SCHEDULED THIS WEEK.

 

Posted on 02/22/2015 at 06:39 PM | Permalink | Comments (0)

02/19/2015

BOSTON BEND

CFS WOD - FRIDAY 20FEB2015

COMPETITION SIMULATION DAY:
0:00 – 5:00 
AMRAP:
3-6-9-12...
SQUAT SNATCH (95#/65#)
BOX JUMP OVER (24"/20")

5:00 - 8:00
REST

8:00 – 21:00 
ESTABLISH 3RM BACK SQUAT

21:00 – 24:00 
REST

24:00 – 29:00
AMRAP:
30 SIT UPS
30 SHOULDER-2-OVERHEAD (75#/55#)
30 PULL UPS

29:00 - 32:00
REST

32:00 - 35:00
AMRAP:
BAR-FACING BURPEES
*SCORE = AMRAP TOTAL REPS + 3RM LOAD

 

Posted on 02/19/2015 at 08:17 PM | Permalink | Comments (0)

02/18/2015

GAS LOGS

CFS WOD - THURSDAY 19FEB2015

OLY:
CLEAN & JERK
1 HOVER CLEAN + 1 CLEAN & JERK @ 85%
EVERY 3:00
X5
*HOVER CLEAN = CLEAN STARTS AFTER 3 SECOND PAUSE WITH BAR 1-3" OFF THE GROUND

METCON:
21-15-9
DEADLIFTS (185#/135#)
THRUSTERS (95#/65#)
*1 BAR PER ATHLETE
**10 MINUTE TIME CAP

 

Posted on 02/18/2015 at 10:15 PM | Permalink | Comments (0)

02/17/2015

BOYD CROWDER

CFS WOD - WEDNESDAY 17FEB2015

SKILL:
MUSCLE UPS (WEEK 1)
15:00 MUSCLE UP WORK
BEGINNERS:  BANDS/BOX/RING DIPS
ADVANCED:  BAR OR RING MUSCLE UPS
COMPETITION:  ALTERNATING EMOM OF BAR MUSCLE UPS AND RING MUSCLE UPS

METCON: 
50 HANDSTAND PUSH UPS (100 HR PUSH UPS)
*5 BURPEES EVERY 2 MINUTES
**BEGIN WORKOUT WITH BURPEES
***10 MINUTE TIME CAP

 

02/17/2015

ROCK SALT

CFS WOD - TUESDAY 17FEB2015

STRENGTH:
SQUATS
1 X 1 1/4 BACK SQUATS
+
1 BACK SQUATS
@ 80%
EVERY 2:30 MINUTES
X5

METCON:
OPEN WOD 11.5
20 MINUTE AMRAP:
5 POWER CLEANS (145#/100#)
10 TOES-2-BAR
15 WALL BALLS (20#/14#)


 

Posted on 02/17/2015 at 06:57 AM | Permalink | Comments (0)

02/16/2015

TUESDAY MORNING CLASSES CANCELLED

All Tuesday morning classes have been cancelled.  The roads are slicker than owl sh*t...we'll get back at it starting with the nooner tomorrow.  Be safe.

 

Posted on 02/16/2015 at 07:29 PM | Permalink | Comments (0)

MONDAY AFTERNOON CLASSES CANCELLED

All afternoon classes are cancelled for today (Monday). Get a workout in at home...Burpees and Air Squats require no equipment and minimal space. Be safe and keep an eye on the site and facebook for updates on tomorrow.

 

Posted on 02/16/2015 at 03:07 PM | Permalink | Comments (0)

02/15/2015

TOM RATHMAN

CFS WOD - MONDAY 16FEB2015

OLY:
SNATCH
1 SNATCH DEADLIFTS + 1 SNATCH PULLS + 1 SNATCH + 1 OVERHEAD SQUAT
@ 90%
EVERY 3:00
X5
*SNATCH PULL = FROM HANG ABOVE THE KNEE, SWEEP TO POCKET, SHRUG PULL

METCON:
25 CALORIE ROW
50 KETTLEBELL SNATCHES (55#/35#)
75 DOUBLE UNDERS
*10 MINUTE TIME CAP 

 

Posted on 02/15/2015 at 05:35 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

THERE WILL BE NOONERS EVERY DAY THIS WEEK AND ALL CLASSES WILL GO AS SCHEDULED.

KEEP AN EYE ON THE SITE AND FACEBOOK FOR SNOW/ICE CANCELLATION UPDATES.

 

Posted on 02/15/2015 at 05:31 PM | Permalink | Comments (0)

02/13/2015

UPDATED WEEKEND SCHEDULE

THERE WILL BE NO OPEN GYM SATURDAY MORNING. TEAM CFS WILL BE DOWN IN GREENVILLE AT THE DYNAMIC DUO COMPETITION (DISTINCT CROSSFIT) AND UP IN GREENSBORO, NC FOR CUPID'S REVENGE. BRAVE THE COLD AND COME ON OUT...AIN'T NUTHIN' LIKE GETTIN' A LITTLE ROWDY IN THE CROWDY WITH A  TOBOGGAN ON.

SUNDAY OPEN GYM WILL GO AS NORMAL. 

 

Posted on 02/13/2015 at 08:01 PM | Permalink | Comments (0)

02/12/2015

ESTATES IN ENGLAND

CFS WOD - FRIDAY 13FEB2015

COMPETITION SIMULATION DAY:
0:00 – 3:00 
AMRAP:
7 DEADLIFTS (185#/125#)
7 BOX JUMPS (24"/20")

3:00 - 6:00
REST

6:00 – 9:00 
AMRAP:
7 OVERHEADS SQUATS (95#/65#)
7 PULL UPS

9:00 – 12:00 
REST

12:00 – 25:00
ESTABLISH NEW 3RM FRONT SQUAT

25:00 - 28:00
REST

28:00 - 31:00
AMRAP:
7 OVERHEAD SQUATS (95#/65#)
7 PULL UPS

31:00 - 34:00
REST

34:00 - 37:00
7 DEADLIFTS (185#/125#)
7 BOX JUMPS (24"/20")
*SCORE = AMRAP TOTAL REPS + 3RM LOAD


 

Posted on 02/12/2015 at 03:18 PM | Permalink | Comments (0)

02/11/2015

BETTER CALL SAUL

CFS WOD - THURSDAY 12FEB2015

OLY:
CLEAN & JERK
1 HOVER CLEAN + 1 CLEAN & JERK @ 75%
EVERY 3:00
X5
*HOVER CLEAN = CLEAN STARTS AFTER 3 SECOND PAUSE WITH BAR 1-3" OFF THE GROUND

METCON:
5 MINUTE AMRAP:
5 CLEAN & JERKS (95#/65#)
5 BAR-FACING BURPEES
*SCORE TOTAL REPS COMPLETED

 

Posted on 02/11/2015 at 10:22 PM | Permalink | Comments (0)

02/10/2015

WILLY WONKA

CFS WOD - WEDNESDAY 11FEB2015

SKILL:
DOUBLE UNDERS (FINAL WEEK)
15:00 DOUBLE UNDER WORK
BEGINNERS:  100 DOUBLE UNDERS (FOR TIME)
ADVANCED:  200 DOUBLE UNDERS (FOR TIME)
COMPETITION:  300 DOUBLE UNDERS (FOR TIME)
*SCORE TIME OR REPS COMPLETED
**IF ATHLETE FINISHED THEIR DOUBLE UNDER REPS IN UNDER 5 MINUTE LAST WEEK THEY SHOULD ADVANCE ONE LEVEL

METCON: 
400M RUN
25 KETTLEBELL SWINGS (55#/35#)
25 WALL BALLS (20#/14#)
25 KETTLEBELL SWINGS
400M RUN
25 WALL BALLS
25 KETTLEBELL SWINGS
25 WALL BALLS
400M RUN
*20 MINUTE TIME CAP


 

Posted on 02/10/2015 at 07:40 PM | Permalink | Comments (0)

02/09/2015

JUST WATCH

CFS WOD - TUESDAY 10FEB2015

STRENGTH:
SQUATS
1 X 1 1/4 BACK SQUATS
+
2 BACK SQUATS
@ 75%
EVERY 3 MINUTES
X5

METCON:
9 HANDSTAND PUSH UPS
12 TOES-2-BAR
15 WALKING LUNGES (EACH LEG...30 TOTAL)
X4
*12 MINUTE TIME CAP

 

02/08/2015

STUFFED PEPPERS

CFS WOD - MONDAY 9FEB2015

OLY:
SNATCH
2 SNATCH DEADLIFTS + 1 SNATCH PULLS + 1 SNATCH + 1 OVERHEAD SQUAT
@ 85%
EVERY 3:00
X5
*SNATCH PULL = FROM HANG ABOVE THE KNEE, SWEEP TO POCKET, SHRUG PULL

METCON:
8 DEADLIFTS (115#/85#)
7 CLEANS (115#/85#)
6 SNATCHES (115#/85#)
8 PULL UPS
7 CHEST-2-BAR PULL UPS
6 BAR MUSCLE UPS
6 DEADLIFTS
5 CLEANS
4 SNATCHES
6 PULL UPS
5 CHEST-2-BAR PULL UPS
4 BAR MUSCLE UPS
4 DEADLIFTS
3 CLEANS
2 SNATCHES
4 PULL UPS
3 CHEST-2-BAR PULL UPS
2 BAR MUSCLE UPS


 

Posted on 02/08/2015 at 08:23 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

THERE WILL BE NOONERS EVERY DAY THIS WEEK AND ALL CLASSES WILL GO AS SCHEDULED.

THERE WILL NOT BE AN OPEN GYM SESSION ON SATURDAY DUE TO MULTIPLE COMPETITIONS AND VALENTINE'S DAY.

 

Posted on 02/08/2015 at 08:18 PM | Permalink | Comments (0)

02/06/2015

UPDATED WEEKEND SCHEDULE

MODIFIED WEEKEND GYM HOURS
SATURDAY:
INDOC CLASS 8-10AM
OPEN GYM 11AM-NOON

SUNDAY:
INDOC CLASS 2-4PM
OPEN GYM 4-5PM

 

Posted on 02/06/2015 at 09:04 PM | Permalink | Comments (0)

02/05/2015

MOVE IN CREW

CFS WOD - FRIDAY 6FEB2015

COMPETITION SIMULATION DAY:
0:00 – 8:00 
AMRAP:
15 WALL BALLS (20#/14#)
15 POWER SNATCHES (75#/55#)

8:00 - 12:00
REST

12:00 – 25:00 
FIND 3RM OVERHEAD SQUAT

25:00 – 29:00 
REST

29:00 – 35:00
AMRAP:
9 PUSH UPS (HR)
7 FRONT SQUATS (95#/65#)
5 SHOULDER-2-OVERHEAD (95#/65#)
*SCORE = AMRAP REPS + OHS LOAD

 

Posted on 02/05/2015 at 10:42 PM | Permalink | Comments (0)

02/04/2015

TWENTY ONE

CFS WOD - THURSDAY 5FEB2015

OLY:
CLEAN & JERK
2 HOVER CLEANS + 1 JERK @ 75%
EVERY 3:00
X5
*HOVER CLEAN = CLEAN STARTS AFTER 3 SECOND PAUSE WITH BAR 1-3" OFF THE GROUND

METCON:
"DEATH BY HANG CLEANS (135#/95#)"
*WITH A RUNNING CLOCK PERFORM 1 HANG CLEAN THE 1ST MINUTE, 2 HANG CLEANS THE 2ND MINUTE, 3 HANG CLEANS THE 3RD MINUTE...ETC...ATHLETE CONTINUES TO WORK UNTIL UNABLE TO COMPLETE ALL OF THE REQUIRED REPS IN THE MINUTE.  SCORE ROUNDS + REPS.

 

Posted on 02/04/2015 at 09:14 PM | Permalink | Comments (0)

02/03/2015

BANANA SLUG

CFS WOD - WEDNESDAY 4FEB2015

SKILL:
DOUBLE UNDERS (WEEK 3)
15:00 DOUBLE UNDER WORK
BEGINNERS:  100 DOUBLE UNDERS (FOR TIME)
ADVANCED:  200 DOUBLE UNDERS (FOR TIME)
COMPETITION:  300 DOUBLE UNDERS (FOR TIME)
*SCORE TIME OR REPS COMPLETED
**IF ATHLETE FINISHED THEIR DOUBLE UNDER REPS IN UNDER 5 MINUTE LAST WEEK THEY SHOULD ADVANCE ONE LEVEL

METCON: 
BUY IN:  400M RUN
50 TOES-2-BAR
50 HANDSTAND PUSH UPS
*PARTITION T-2-B AND HSPU AS NEEDED


 

Posted on 02/03/2015 at 10:40 PM | Permalink | Comments (0)

02/02/2015

EAT THE SOAP

CFS WOD - TUESDAY 3FEB2015

STRENGTH:
SQUATS
2 X 1 1/4 BACK SQUATS
+
3 BACK SQUATS
@ 70%
EVERY 3 MINUTES
X5

METCON:
25 DEADLIFTS (185#/125#)
40 PULL UPS
25 BAR-FACING BURPEES

 

Posted on 02/02/2015 at 10:22 PM | Permalink | Comments (0)

02/01/2015

CRUST IS INCOMPLETE

CFS WOD - MONDAY 2FEB2015

OLY:
SNATCH
2 SNATCH DEADLIFTS + 2 SNATCH PULLS + 1 SNATCH + 2 OVERHEAD SQUATS
@ 80%
EVERY 3:00
X5
*SNATCH PULL = FROM HANG ABOVE THE KNEE, SWEEP TO POCKET, SHRUG PULL

METCON:
21-18-15-12-9-6-3
THRUSTERS (75#/55#)
BOX JUMPS (24"/20")
*25 MINUTE TIME CAP


 

Posted on 02/01/2015 at 04:52 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

THERE WILL BE NOONERS EVERY DAY THIS WEEK AND ALL CLASSES WILL GO AS SCHEDULED.

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